In case you are not up to date on TikTok trends, “office chair butt” is a real thing. That term has sparked discussion amongst content creators, who speculate whether sitting at work can negatively affect the strength and appearance of a person’s buttocks, or glute muscles. A few videos talking about “office chair butt” have gained millions of views. This is just on TikTok, but do these content creators have a legitimate fear?

Can Sitting Too Long Damage Your Glutes?

Although “office chair butt” may be a common phrase, it does not have a real medical meaning or definition. Sitting for prolonged periods, however, can negatively affect your butt. Sitting in a chair for hours, days, weeks, months, and years, like most people do, can decondition your glutes and cause muscle loss. 

When the body is sedentary, muscles are not engaging or working. That is true for all muscles and not only the glutes. Over time, not working these muscles can cause them to weaken, and weakened muscles can be infiltrated by fatty tissue, which makes them less resilient. Excessive sitting can also alter the appearance of the muscles. That results in the classic “flat butt” appearance because the muscle is replaced with adipose tissue (fat). Basically, the body molds to the shape of the chair, and excessive sitting may even cause hip and back pain because of tightened muscles. 

Does Sitting Injure The Glutes?

Although sitting for extended periods may weaken muscles and alter the appearance of the butt, it doesn’t harm the glutes directly. Weak gluteal muscles, though, can increase the risk of muscle strain, especially on the muscles in the back and thighs. If someone sits in the same position for a very long time, it is possible that their butt bones can put too much pressure on the gluteal muscles. That is quite rare, though. 

If you experience pain from sitting for long periods of time, you may have “dead butt syndrome,” not office chair butt. Pain in the glutes can stem from sciatica or tendinopathy, a tendon injury in one of the gluteal muscles. “Dead butt” can also refer to gluteal amnesia or issues with your muscles’ ability to contract after long periods of sitting. 

Activating your muscles is easier the more you activate them. If you sit down all day, the muscles are not being activated, so you feel the effects of sitting a lot more. When you do end up using those muscles, they may not be as reliable as they once were. The “dead butt” weakness usually comes with tingling, numbness, or pain. If you experience these symptoms, consult your healthcare provider or consider physical therapy and training to start activating and using these muscles. 

How Do You Prevent Office Chair Butt?

If you have a sedentary job or you tend to sit for long periods, you are at risk of developing office chair butt. Women may be more likely to develop office chair butt, as a higher percentage of women have jobs that require them to sit for long periods of time. The same goes for older and middle-aged people, who have collectively spent more hours sitting at work. 

Like many chronic health conditions, office chair butt can be avoided. The best way to prevent it is to stay active and activate the glutes throughout the day. If you don’t have a standing desk, you can get up every hour and engage in 20 squats. You can also activate your muscles while you are sitting. You can do some glutei squeezes or calf raises every 15 minutes or so. Outside of the office, you can do clamshells, glute bridges, squats, and step-ups to increase glute strength. Just make sure that you execute the exercises with proper form, as improper form can increase the risk of injury.

Practicing a few healthy behaviors can help you avoid office chair butt. However, all butts are not the same and we celebrate the different shapes and sizes of every butt. The goal is just to promote glutei health and overall health. Engaging in exercise or small movements throughout the day can not only help promote healthy glutes, but also improve self-esteem and overall fitness.

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If you keep your hip joints strong and limber, you can improve mobility, range of motion, and alleviate pain. Hip pain involves any pain that is in or around the hip joint. You may feel pain in the groin, thigh, or knee, depending on the severity of your hip pain and how it started. Engaging in hip stretches can benefit your situation, no matter how hip pain started. That said, if your hip pain stems from a severe injury, consult a physical therapist before experimenting with moves on your own. Certain movements may hinder your recovery.

Although hip pain can stem from an injury or arthritis, sitting for extended periods of time can strain the hip flexors. The reason for this is because excessive sitting relaxes and deactivates the muscles, which essentially shuts them off. That causes the hip flexors to shorten, resulting in tightness and pain. You typically feel the pain along the front of the hip, where it meets your thigh. Depending on the severity of the pain, you may experience: 

• Cramping and sharp pain
• Mild pain or pulling on the front of the hip
• Difficulty getting out of a chair, or up from a squat
• Difficulty climbing stairs
• Severe pain, spasms, or swelling at the top of the thigh

Sitting also puts pressure on the discs in the lower back, which can cause pain that radiates to the front of the hips. Add lack of movement into the equation and you will experience stiffness and discomfort in the hip joint. To alleviate that pain, engage in the following stretches. 

Hamstring Stretch

The hamstrings attach to the pelvis behind your hips. These muscles help you bend your knees and extend your hips. If you have tight hamstrings, you may experience tightness in the back of your hips, which can limit mobility. To stretch the hamstrings, sit up straight with both legs extended out straight. Bend your right knee and then let it fall out to the side, placing the sole of your foot along your left inner thigh. Angle your chest towards your left leg and lean forward, hinging at the hips to maintain a straight back. Only lean until you feel a stretch, placing your hands on either side of your left leg for support. Hold for 60 seconds and then repeat on the other leg. 

Iliotibial (IT) Band Stretch

The iliotibial (IT) band is a thick band of fascia that runs on the outside of your leg from your hip to your knee. If you go to the gym, you probably see people foam rolling this area of the leg. It doesn’t contract, but it attaches to muscles that do, and IT band pain can be felt in the lateral hip. To stretch the IT band, lie on your right side and keep your right knee bent for stability. Reach back, bend your left leg, and grab your left ankle. You should feel a stretch along your left thigh. While keeping your right leg bent, gently place the right foot on the top of your left knee. Use your right foot to pull your left down toward the floor. This should stretch the IT band. Hold for 60 seconds and then repeat on the other side. 

Hip Flexor Stretch

The hip flexors are muscles located along the front of the hip and thigh. People who sit a lot, or those with arthritis, will feel tightness in these muscles. To begin, enter a lunge position, stepping your left foot forward and placing  your right knee on the ground behind you. Keep your back straight and engage your core for stability. Squeeze your right glute as you lean forward until you feel a stretch along your right hip flexor. Hold this position for 60 seconds and then repeat on the other side. 

Figure Four Stretch

Also known as the piriformis stretch, the figure four targets the piriformis muscle, located in the posterior hip. This muscle resides deep near the sciatic nerve and can tighten if you have hip pain that stems from sciatica. To stretch the piriformis, lie flat on your back with your knees bent, feet planted flat on the floor. Cross your right leg over your left bent, resting your ankle just above the knee. Let your right knee fall out to the side and reach to grab behind your left hamstring. Pull your left leg toward you until you feel a stretch in the back of your right hip near your buttocks. Hold for 60 seconds and then repeat on the other leg.

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Sore after a long run or lower-body workout? Did you stand for too long and feel the tightness working its way up the back of your leg? Do you finally want to be able to bend over and touch your toes without experiencing agony? These hamstring stretches will help loosen your up in all the right ways!

Tight hamstrings are a very common problem caused by tight glutes or hip flexors. Overuse from intense activities, or even sitting for too long, can cause stiffness or aching in the back of the thigh. When you regularly stretch your hamstrings, the muscle groups located at the back of the thigh, you may help prevent injury and improve flexibility. Additionally, stretching your hamstrings may also improve overall mobility and relieve lower back pain. 

According to experts, a general hamstring flexibility program can help improve the way your hamstrings move. If the following stretches seem beneficial for you, go ahead and try them out, but be sure to listen to your body and don’t over-stretch. Should you want to discuss these stretches with a physical therapist or healthcare professional, you can do that as well to ensure they are safe and effective for you.

Simple Hamstring Stretch

This is the best place to start, but proceed with caution if you have low back pain or sciatica as it may place strain on the back. That is why you have to try your best to hinge at the hips and keep your back flat during the stretch. To do the stretch, sit on the floor with both legs extended out straight. Reach your arms forward toward your feet, hinging at the hips and keeping your back straight. Aim to keep your knees straight as well. Once you feel a stretch in your hamstrings, hold this position for 15 to 30 seconds. Return to the starting position and repeat two more times. 

Hurdler Hamstring Stretch

This is very similar to the previous stretch, only this isolates the stretch to one leg at a time. Sit on the floor with your right leg extended straight out. Bend your left leg and bring the sole of your left foot to your right inner thigh. This mimics the position of a hurdler leaping over a hurdle. Reach your arms forward toward your right foot, hinging at the waist and keeping your back straight. When you feel a stretch, hold that position for 10 to 20 seconds before returning to the starting position. Repeat on the other leg. 

Lying Hamstring Stretch

If you overexert your leg muscles, this is an excellent stretch to do during your cool down session. You’ll need a resistance band for this stretch, but you can also use a towel if you don’t have a band. Lie flat on your back and loop a towel or resistance band around the ball of your right foot. Grab the towel or band firmly with your hands. Extend your left leg out in front of you and slowly stretch your right leg up, extending the sole of your right foot toward the ceiling. Aim to keep both knees straight. Relax your right ankle and pull the towel or band to stretch your calf and hamstring. Hold this stretch for one minute and then switch sides. 

Downward Dog Bend & Stretch

A lot of yoga poses help to improve hamstring mobility, and that is especially true for this variation of downward dog. Begin on all fours in a tabletop position, stacking your shoulders directly over your wrists and hips over your knees. Lift your hips up and back and straighten your legs to enter downward dog. Get comfortable in this position and do your best to widen your shoulders and keep your back straight. Bend both knees a little and reach your tailbone toward the ceiling. Hold this position for three breaths before straightening your legs to enter downward dog again, where you’ll hold for three breaths. That is one repetition and you should aim to do five to 10 reps. 

Standing Forward Fold

This forward fold is an easy hamstring stretch that uses gravity to achieve a deeper stretch. Just like in the simple hamstring stretch, proceed with caution in this pose if you have a sore low back. Alternatively, choose another stretch from this list that is better for your back. Stand up straight with your feet hip-distance apart. On an inhale, extend your arms overhead and hold for a moment. As you exhale, hinge at the hips to fold forward. Aim to touch your hands to the ground, but only go as far as you can without bending your knees. If you cannot reach your toes, place your hands on your shins and rest in that position. If you want to deepen your stretch, bend your arms and grab your elbows, allowing gravity to do the work. You can also engage your quadriceps to deepen the stretch. Hold for 15 to 30 seconds and then return to the starting position.

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Sciatica pain is more common than you think, affecting about 40% of people in the United States. Millions of people around the world suffer from sciatica pain, though, and it can prevent them from carrying out the simplest of activities or daily tasks. An even sadder reality is that most people with sciatica pain live with the pain without knowing the benefits that are available through different yoga poses. 

What Is Sciatica And Can Yoga Help?

The sciatic nerve originates in the buttocks/gluteal area, and it is the longest and thickest nerve in the body. It is made up of five nerve roots, two of which are from the lower back in the lumbar spine. The other three roots are from the final section of the spine, the sacrum. These five roots come together to form the right and left sciatic nerve. Sciatica often stems from an injury to the sciatic nerve or lower vertebrae, nerve irritation, or compression. Tight, overused, or injured muscles can also cause this intense pain, which is a sharp, throbbing, and often burning sensation that radiates from your lower back down your leg.

A small 2013 study found that certain yoga poses, especially Cobra Pose and Locust Pose, were useful in improving sciatica symptoms. Separate research from 2017 confirmed that yoga has the ability to reduce chronic lower back pain, improve limitations in activity, and reduce the use of pain medications. Let’s explore how the following yoga poses can help relieve sciatica pain. 

The Knee Raise

A gentle pose that requires you to focus on keeping your lower back flat on the ground, maintaining square hips. Lie flat on your back and bend your right knee to draw it into your chest, keeping the left leg straight. Interlace your fingers around the outside of your right shin and pull towards your chest until you feel a stretch along your right glute. Make sure to keep your lower back and shoulders pressed into the floor. Hold the stretch for 20 seconds and then repeat on the other side. 

Cobra Pose

A soothing pose that helps to stretch and strengthen the spine, simultaneously promoting circulation and flexibility. Lie flat on your stomach and bend your arms to place your hands flat on the ground next to your chest. Keeping your elbows tight to your body, inhale and lift your head, chest, and shoulders up, engaging your pectorals to press up. Maintain a slight bend in the elbows and open the chest. Hold this pose for 30 seconds, engaging your thighs, lower back, and abdominals for proper form. Release and then repeat the pose one to tow more times. 

Child’s Pose

Child’s Pose is a great way to invite relaxation into your life, while lengthening and stretching the spine in the process. Ideally, you should feel your hips open and stretch in your lower and upper back. Begin in a tabletop position with your hands directly under your shoulders and knees under your hips. Angle your knees out to the sides a little and touch your big toes together. Sink back into your hips to sit on your heels, keeping your arms extended in front of you. Lower your forehead to the floor and completely relax your torso. Take deep breaths, focusing on deepening the stretch with each exhale. You can hold this pose for up to five minutes. 

Locust Pose

Working to promote circulation and flexibility in your hips, Locust Pose is great for stabilizing your core and back. It also helps to strengthen the spine, glutes, and thighs. Lie flat on your stomach with your fingers interlaced at the base of your spine. Lift your chest, head, and arms up as high as you can without causing tension or strain in the lower back. Bring your arms up and away from your body, engaging your glutes and abdominals to hold the position for about 30 seconds. Release the pose to return to the starting position, resting for about 30 seconds before repeating one to two more times. 

Reclined Pigeon Pose

By engaging this pose on your back, you work to support your lower back and put less pressure on your hips. Reclined Pigeon Pose aims to stretch your glutes, hips, and the piriformis muscle. Lie flat on your back with your knees bent and heels flat on the ground about six inches from your glutes. Bend your right knee and place your right ankle on your left thigh just above the knee. If you already feel a deep stretch, remain in this position. To achieve a deeper stretch, draw your left knee in toward your chest, interlacing your fingers behind your left hamstring to pull towards you. Try to hold for up to a minute and then repeat on the other side. 

The Seated Twist

The great thing about this stretch is that the gentle twist stretches the glutes and the lower back. Just make sure that you don’t over-stretch because that can cause further injury. Sit on the ground with your legs extended in front of you. Bend your right knee and place your right foot flat on the ground just outside your left thigh. Bend your left knee and keep your leg on the ground while bringing your left foot to your right glute. Twist to the left, placing your right hand on the ground behind you and the left elbow on the outside of your right knee. You should feel a stretch along the right glute and the left side of your lower back. Hold this position for 20 seconds before repeating on the other side.

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Tennis balls are not only reserved for dogs that want to play fetch and tennis players. The tennis ball is actually a fantastic tool to relieve chronic joint and muscle pain. Whether it is everyday wear and tear, chronic back pain from sitting eight hours a day, or knee pain from standing for long hours, you can help yourself feel better with a tennis ball.

Sometimes a chiropractic or massage therapy session isn’t financially feasible, but that doesn’t mean you have to suffer. Go to any store and buy a few tennis balls; it’ll only cost you a few dollars. Use the following tennis ball massages to help get rid of overall body pain.

Note: If you feel that the pain is too uncomfortable during any of these massages, stop immediately and lie flat for a few minutes to rest.

Neck Pain

A lot of pain in the body can be attributed to a sore neck. Knee pain, arm pain, or even wrist pain can stem from neck pain. To relax your neck muscles, lie on your back and place one tennis ball at the base of your skull. Rest here for a minute and then slowly move your head from side to side. Rest on each side for a minute.

Shoulder Pain

Relieving shoulder pain is incredibly satisfying and you feel renewed. Lie on your back and bend your knees, placing the tennis ball between your shoulder blade and spine. If the tennis ball is between your left shoulder blade and spine, slowly cross your left arm over your body and move around, letting the tennis ball massage any knots or tender areas. Repeat this on the other side when ready.

Lower Back Pain

Lower back pain is something that can be persistent, but you can also do some work to make it go away. A lot of lower back pain is caused by poor posture or a sedentary lifestyle, so it is beneficial to lie down on two tennis balls that are just above your butt on either side of your spine. Don’t place them on the spine. Move your hips from side to side to work your lower lumbar joints. Bend your knees and, using your feet, pull yourself towards your heels so that the tennis balls roll up your spine. Roll for a few minutes, stopping in tighter areas.

Hip Pain

The hips can be a little tender because they often get ignored. Lie on the floor on your side and place the tennis ball just above you hip joint. Roll in a circular motion and repeat on the other hip. Make sure that you do not roll the tennis ball on your ribcage. This can be very uncomfortable and cause a rib injury.

Foot Pain

Rolling your foot on a tennis ball is one of the easiest things to do to relieve foot pain. Stand up and use the wall for support. Place a tennis ball under the arch of your foot and roll back and forth or round and round for about a minute. Place the tennis ball wherever the pain is. Repeat on the other foot when finished.

Leg & Knee Pain

Take a seat, people. Keep your back straight, extend one leg out, and bend one knee. Wedge a tennis ball right under the back of your knee and press the ball between your hamstring and calf for about ten seconds. Rest ten seconds and do this about eight or ten more times. You should be trying to squeeze the ball. Repeat on the other leg.

If you need some visual aid, watch the video below.

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When you have sciatica or if you have ever experienced pain in your sciatic nerve, you know that it is very unpleasant. Because the sciatic nerve is the longest nerve in the body, running from the top of your buttocks down through your legs and feet, you can experience unbearable pain from the lower back or rib area to your knees.

The shooting pain, which is the typical symptom of sciatica, can occur anywhere along the sciatic nerve. Depending on how the sciatic nerve is affected, the pain will vary. Common symptoms of sciatica are listed below:

• Lower back pain
• Hip pain
• Weakness or numbness in the leg or foot
• Continuous pain on one side of the buttocks
• Sharp pain that occurs when you stand up

Sciatica can be crippling, often times making it difficult for you to sit down or stand up comfortably. A lot of people with sciatica use pain medication, but this doesn’t address the problem; it is merely a temporary solution that can cause toxic build-up in your system. Instead, you should try natural remedies and certain exercises to help improve your sciatic condition.

10-Minute Bedtime Trick

About an hour before you go to bed, fill a small bucket with 10 liters of hot water and add a handful (about ¼ cup) of sea salt and a half-liter of raw, unfiltered apple cider vinegar. Stir this mixture until the salt dissolves. Soak your feet in the water until the water cools down. Remove your feet from the bucket, towel-dry them, and then go to bed, ensuring that your feet stay warm through the night. Don’t stand or walk barefoot the next morning. Make sure you wear socks around the house. Don’t go barefoot until you shower. You should experience a massive decrease in pain. Repeat this every six months, or when you feel pain again.

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Sciatica is a condition that is signified by a sharp pain in the sciatic nerve, which is the longest and widest nerve in the human body. Because it extends from the lower back to the knees, one can experience knee pain, gluteus pain, or pain in the hamstrings. Scientists believe that roughly 40% of people will experience sciatica at some point in their lives. It is not so much a condition as it is a symptom of a larger problem that involves the sciatic nerve.

What Are The Causes?

There are many things that can cause sciatica, but roughly 90% of sciatica cases are caused by a herniated (slipped) disc. The spine is made up into three parts: vertebrae, nerves, and discs. Discs are made up of cartilage, which acts as a cushion between the vertebrae. A herniated disc occurs when the disc slips out of place, which ultimately puts pressure on the sciatic nerve. No matter what the cause is, they all involve irritating the root(s) of the lower lumbar and lumbosacral spine. Other causes may include:

• Lumbar spinal stenosis
• Degenerative disc disease
• Pregnancy
• Muscle spasm in the buttocks or back
• Tumors on the spine
• Spinal infection

Massage Therapy

Massage therapy is very beneficial for those with sciatica. You can help yourself even more by massaging the area with tiger balm or St. John’s wort oil about 2-3 times a day. St. John’s wort oil has amazing anti-inflammatory properties that can help relieve inflammation in the affected area. Try purchasing a session with someone who does trigger point massage therapy. The focus points should be the lower back, buttocks, hips, thighs, hamstrings, and knees. You may also want to consider getting several chiropractic adjustments to help realign the spine.

Yoga Poses

Yoga and stretching are great natural remedies to help relieve sciatica. This may seem counterintuitive, considering that movement can cause pain, but certain movements actually relieve the pain. Try laying down on your back and bringing your knees to your chest. You can alternate legs and do both at the same time. Yoga poses to consider are Child’s Pose, Downward Dog, and Cobra.

Ice Whenever You Can

It is very helpful to ice the affected area with an ice pack. Ice for 15-20 minutes at a time to help decrease inflammation. If you like heat, alternate between hot and cold throughout the day to help relieve pain.

Brew Valerian Root Tea

Valerian root can be brewed into a tea and it has a relaxing effect on chronic nerve pain. Because sciatica is usually accompanied by muscle spasms, valerian tea is a great natural remedy. Brew 1 teaspoon of valerian root in 1 cup of hot water for 10 minutes. Drink this herbal tea several times a week to help relieve the pain.

Avoid Sitting

Try to avoid sitting down for long periods of time. It is best to get moving to avoid bulging discs. Being static can increase inflammation in the affected area and make the condition worse. The best exercises to do are isometric exercises. These exercises don’t involve joint angle or muscle length change, which means that you won’t be stressing the sciatic nerve.

Try Acupuncture

Acupuncture is another alternative remedy that can help relieve sciatica. By stimulating certain acupressure points, the treatment can help open certain channels in the body and allow the nervous system to flow smoothly. By relaxing the muscles, acupuncture can help the body naturally heal itself.

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